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I’ve recently returned to distance running after a six year hiatus. I signed up for a 10 x 5k relay with a few friends. I’ve committed to doing three of the 10 5k’s. Out of the three sports in triathlon, running is my least favorite and I’ve enjoyed my running hiatus too much. The relay is in honor of Peyton Moore, who passed away unexpectedly at a young age. I became friends with Peyton’s family while fitting them for countless pairs of running shoes back in my days of working in the local tri shop. Peyton was a few years old when I met him. He always seemed excited and loved when I offered him a blue gatorade while his dad picked out shoes. I have been friends with Peyton’s family for years and I can’t think of a better reason to get back into running. There is also something convenient about grabbing a pair of running shoes and heading out the door for a run. No fancy equipment needed, it doesn’t really depend on the weather, and it’s pretty freeing.

I also had a physical obstacle that was hindering my return to running Since having my third child, I’ve developed a nagging pain in what I’ve self diagnosed in my QL in my lower back. I decided if I wanted to get back to running I should probably address this pain that’s most likely been from being pregnant three times in less than 5 years and carrying around small children for the past 6 years. I reached out to a friend who is familiar with my activities and pregnancies and whom I was hoping could help. She seemed like the perfect person to kickstart my healing process. Atmah Ja, I call her Aija, mostly because I can’t pronounce her other name is a licensed massage therapist and has assimilated a range of techniques, making her a specialist in the field of mind-body medicine, yoga, and meditation. I practiced yoga with her both before, during and after pregnancy, which makes me very confident in her abilities. Aija holds a certification in medical massage cupping and integrates it into her practice. She told me about how the use of laser therapy combined with massage and cupping could speed up my healing. I have never experienced anything other than massage so I was definitely intrigued. A natural remedy sounded like the perfect treatment after talking over my ailments. The first treatment lasted an hour-and oh my goodness. To say it was amazing was an understatement. I immediately slept better that night and looked forward to my next four 30-minute appointments. After the second appointment, I noticed I didn’t wake up with pain at night and I oddly had more energy. The baby even woke me up that night and I still felt refreshed! What a win! Aija describes the laser therapy like photosynthesis for your body so it made sense that I had a renewed sense of energy. The most amazing part of the deep tissue infrared laser is that it works with the bodies own bio-chemistry breaking up scar tissue while regenerating the mitochondria of the muscle cell to restore healthy function. I know that was super technical jargon but it’s the best way to explain how it works. Aija incorporates this into her practice and her clients like me are seeing great results from long term injuries they thought would never heal or completely repair. I could also easily become addicted to cupping. It feels so good on my body. To me, cupping feels like a massage of my muscles in a deep way that human hands can’t do. I always envisioned something else, like it would hurt instead of leaving me wanting more. I even had the “cool” cupping marks to prove it. My running fitness has returned and I’m happy to say I feel great! Even the usual nagging pains aren’t creeping back. The treatments, combined with yoga and running when I can fit it in makes me feel pretty confident going into my event. I am excited to spend the time with friends socializing between 5ks, keeping one foot in front of the other, and cheering on my teammates. Above all, I am thrilled to be able to support the Moore family who I dearly care for. I am also looking forward to continuing four more sessions with Aija after this weekend’s run! I’ll surely be sore! Wish me luck! Update: The run was amazing! I RAN all three 5k’s and enjoyed it! The second 5k got a little dicey as I was tired and pushing hard on the run. Just when it got tough a friend appeared running aside of me and we got each other to the finish! Now that’s what friends are for! I foam rolled and stretched between 5ks and other than sore hamstring and glute muscles I am happy to report I felt better than anticipated! Thank you to my teammates Rebecca, Heather, and Gloria for a fun filled Saturday, the Moore Family for a special day to remember Peyton and a chance to challenge ourselves and super weather! Thank you doesn’t seem sufficient to Aija for your treatments to help me get back on my feet and run pain free. I will be back for more!

If you’re interested in learning more about Aija’s deep tissue laser treatments, cupping, and massage you can reach her at 843-323-8341.

With the recent launch of the She Tris training gear, we asked our resident expert coach, Anne Moore, from Anne Moore Endurance Coaching her thoughts on the benefits of bike jerseys and arm warmers.

If you are reading this you are either hooked on or seriously thinking about enjoying triathlon. Either you're already participating or you're planning for your first. You might be asking yourself - how do I get faster and be more comfortable on the bike? The answer is: dress the part! Sure, you can ride your bike more - that certainly helps- but wearing the right clothing is paramount to success. You probably already have a pair of cycling or tri shorts, but what are you wearing on top? The cycling jersey is 100% scientifically proven to improve speed and performance. They are designed for cycling by cyclists and have all the things you need to make your ride more enjoyable. How?

1- They are made of breathable, wicking material and they zip up. There is nothing worse than a sweaty, stuck-on shirt. It can make you so uncomfortable that you may seriously consider quitting your ride. And when you are done? What's worse than pulling a sweaty, suck on shirt over your head? The worst. A jersey will keep you drier and comfortable during your ride. And if you get a little hot you can unzip it a bit to get a nice, cool breeze flowing through. And when you are done- unzip that thing and take it off without the fear of getting stuck with a shirt half on and half off.

2- They have back pockets. Why? So you can carry stuff ! Your phone, your snacks, your chapstick- anything you need can be safely and comfortably stored on you. You can just reach back and grab what you need- you may not even need to stop while you do it!

3- They look cool. You will impress your friends and intimidate your rivals when you roll up looking pro. A cute jersey with your shorts will make you feel good. And when you feel good you'll be faster. Guaranteed.

Now you might be asking, "Once I have my cute jersey what if it's just a little too cold to wear short sleeves, but not cold enough for a jacket?" This is where the arm warmers come in. Keep your arms nice and toasty while still looking fashionable in your jersey. And, if you get a little warm you can take them off. What do you do with the arm warmers once you have taken them off? Put them in your jersey pocket!So there you have it, my advice for improving your cycling game. The cycling jersey and arm warmers: a winning combination.

She Tris bike jerseys and arm warmers are available for purchase through January 17th so don’t wait! You can purchase them directly from Hincapie and review their measurements for sizing.

Growing up as a competitive athlete, team sports came natural to me. I never really had any self-doubt or insecurities about my ability to perform well or compete at a high level as part of a team. During my early 40’s, I discovered running. This sport gave me a completely different feeling than I had in team sports; however, unlike team sports, I became my own worst enemy. I was over-shadowed by self doubt and uncertainty while fearing failure of succeeding all on my own. I attempted to overcome my self-doubt after running in a series of 5K and 10K races, eventually moving on to a half and full marathon. Then I thought, what’s next? Late February 2015, I stumbled upon a Women’s Tri Club of Charleston (now Tri It For Life) Facebook post. I became intrigued to ﬁnd out what this triathlon sport was all about. This was a huge step for me as I am not one to step outside of my comfort zone. Triathlons were a new concept to me and I had an extreme fear of failing at them already, even before trying them. For me, it was the unknown. I mean… I know how to swim, bike, and run BUT how can I be competitive enough to not embarrass myself putting all these sports together. Little did I realize it wasn’t about being competitive, it was about empowering myself.When you believe in yourself and others believe in you, anything is possible.On my way to the ﬁrst swim practice, I tried to think of a million ways to get out of not going. Why? Self-doubt and the thought of not being good at something and literally sinking in that pool. Then came the ﬁrst bike practice. I got there and saw everyone with their bike jerseys on and their fancy road bikes so I keep on driving because I was embarrassed about having a big heavy mountain bike and running clothes on. I let self-doubt and insecurities get the best of me. I regretted allowing these feelings conquer my spirit then, and realized that I was running away from the support that I needed the most. As the 12 week Tri It For Life training continued, I learned so much from these amazing ladies both mentors and athletes (which turned out to be just as scared as me). I continued to be the quiet, stand in the back athlete during this 12 week training; however, in June 2015, I completed my ﬁrst sprint triathlon, The Rambling Rose in Charlotte, NC …on my mountain bike!When I walked into the Tri It For Life athlete kickoff almost 3 years ago, I did not know a single person in that room. Today, I have countless women supporting, encouraging, and believing in me every step of the way! My athletic and competitive spirit may be what prompted me to send my athlete interest form to Angi Klick; however, it was all of the amazing, motivating, and empowering women that have stood by me helping me get through every triathlon I have competed in during the last 3 years, ranging from sprints to eventually completing my ﬁrst full Ironman distance on October 21, 2017. Having these wonderful women in my life have allowed me to not let self-doubt and fear creep into my thought process and to always believe in myself that anything is possible and our potential as fearless women are limitless.

I recently won the Center for Women’s People’s Choice Award for Charleston’s Most Influential Woman. I found out I was nominated over and over again by our Charleston Tri it for Life board, athletes and mentors and the She Tris nation. I am not one who is used to winning things, and two thoughts came to mind. First, “Wow it feels so awesome!” And second, “I am not super comfortable winning!” I wanted to talk a bit more about both of these thoughts.

Winning feels totally awesome and if I get to win on behalf of all of the women of She Tris and Tri it for Life, then I am ok with that! I am not one that frequently places in my age group in races. It has happened before and you bet I have the mugs to prove it, but let’s be honest- it’s a rare occurrence. Now I know why people like winning- it really does feel good to be viewed as “important”.

I’ve pretty much been sporting running shorts and nursing bras for the last six years while staying home raising my kids, bouncing from parks to the grocery store. I am not comfortable winning or taking credit, partially because that’s just my personality. I also have a hard time accepting an award based on something I’ve accomplished in between toddler playdates, while others are hard at work behind desks. However, I’ve come to realize that success and hard work looks different from woman to woman. I wouldn’t change the past 6 years, and feel proud about all I’ve been able to juggle. Still, if someone brings up the award, I’m thankful, and change the focus to the amazing people who nominated me, and all of the women who inspire me on a daily basis.

One of the nominations suggested that I created something bigger than even I imagined. I really do believe that’s true. I’ve thought a few times over the hundreds of women who’ve registered for She Tris and Tri it For Life and that we are changing lives of those we reach. I am passionate about women putting themselves first and taking new challenges. I am passionate about introducing women to the sport of triathlon. Many participating in She Tris and Tri it for Life are not always prior athletes, never before swimming a pool lap or running a 5K. We welcome all women regardless of athletic ability, age, size, candor, or background. The best part is many of you go on to continue to love and participate in more endurance events! “Inhale confidence, exhale doubt” is my motto I try to plant the seed of “you CAN do this!” Seeing women transform both mentally and physically is amazing! Watching confidence grows as their stamina increases is a really BIG deal. If I am the driver of the bus that is determined to get women moving then I am so grateful that you all believe in what I believe in.

I did have to laugh after the award was announced, I received a bunch of invitations to Linked IN from a few professionals. It actually made me second guess myself once again. Did they hit the connect button by accident? I said to a friend of mine, “Do they know who I am?” I mean, my profile picture is of me wearing spandex triathlon gear. The gear is cute- Betty Designs kit, which I love. But, maybe I should change my profile picture to try and look more professional? Secondly, the Center for Women tagged me in a post about the upcoming event where they present the most influential awards. Yep-there I am in photo with a sea of women wearing suits and I am rocking the spandex kind! I wanted to be embarrassed for about thirty seconds and then I realized I am not your typical woman and why would I want to be? I think I’ll go right back to working on my laptop as my kids crawl overtop me in my running shorts. I will go buy a new dress to accept the award and feel super proud of who I am. I also got an invitation to attend a Women in Leadership luncheon that I’ve been invited to where I will dress like a professional and maybe even wear make up! Winning is pretty cool. Whatever it is in life that you’re determined to do-go after it and don’t stop. ever. To all of you who nominated me- THANK YOU! It’s only through YOUR successes that I am being recognized. Every woman in She Tris Nation and Tri It For Life inspires me and makes me proud every single day.

But carbs are fattening… ​Many of us who get involved in swimming, biking, running, or any combination of the three are doing so to live healthy and/or lose weight. It is for this reason that I usually get skeptical looks when I tell athletes how important carbohydrates are for optimal athletic performance. Carbohydrates are a sadly misunderstood nutrient. Many people believe that carbohydrates are bad or “fattening”. The truth is, they can be (just like anything else can be), but not if you do it right!! First of all, remember that many healthy foods contain carbohydrates, such as fruit, starchy vegetables, whole grains, and legumes (beans, peas, lentils, etc.). The “carbs” that are not good for us are refined carbohydrate sources, such as white sugars, white flours and low-nutrient-density junk foods. To keep this blog post brief, know that, for peak performance, your diet leading up to an important race/event (at least one week prior) should contain about 70% carbohydrates. This is hard to determine unless you are using an app such as MyFitnessPal, which will actually give you a pie chart of your protein, carbohydrate & fat intake each day. To make this recommendation more “user friendly”, be sure to include at least one cup total of healthy carbohydrate-containing foods (any combination of fruit, starchy vegetables, whole grains, legumes) at each meal. (Don’t worry, you can have a not-so-healthy “treat” occasionally without guilt.) You can also get a personalized meal plan from a registered dietitian with expertise in athletic performance nutrition. Carbohydrates are also important for fueling during longer endurance events, but this will be addressed in a future blog post. Overall, good nutrition on a regular basis is the best way for you to be ready on race day (besides all of your training and mental preparation, of course). If you would like more personalized information, please contact me at dietjc24@yahoo.com or 774-400-7566 to set up a consultation (special rates apply for She Tris participants). Have fun out there! Janet Carter, MS, RD, LD, CLS, CPT Registered dietitian, sports nutritionist and endurance athlete

My 8-year-old daughter, Reese, was my biggest cheerleader at the She-Tris race this past June. She knew all that had come before this day. Not that I had trained hard physically or even put all three pieces of the triathlon together before that day. But that bike. My nemesis. I had wanted to participate in the She-Tris triathlon in 2016 but on my first bike ride (on a bike that I had borrowed from a friend), I flew over the handlebars and ate some gravel. It was lovely. After a few stitches above my lip, some work done on a front tooth and some ugly bruises and road rash, I probably could’ve kept training but it was the mental part that got me. I wasn’t about to get back on that bike.

I went to support my friend and running buddy to cheer her on at the finish line that I had expected to cross. What a rush to see all the women supporting each other. From swim, to bike, to run. It was so exciting to see so many women meeting their goals. I knew that I was going to do it next year.

And I did! Yes, maybe I’m too cautious on the bike. But yes, I got back on it and enjoyed every second of the tri. But the reason for my words, is not about how awesome I felt when I crossed the finish line. Or how incredible it was to have so much support all around me. It’s my daughter who stood and watched me swim and cheered for me as I biked and ran by her. When I finished, besides the “Mom, you were way faster than you thought you’d be swimming!” was “I WANT TO DO IT!!” She was hooked! As we celebrated the finish, we learned about the AquaGirl and Aquathon races. Reese was ready to get started. She saw the excitement and the sense of fulfillment when you meet your goal. What a great life lesson. Set your mind on something, work for it and complete the task.

It’s been just over a month since the SheTris race and my girl hasn’t lost her enthusiasm. We first started in the pool, swimming a few laps together. We then took a run around the block. We’re now putting them together…having our socks, shoes and shorts ready by the pool and going from swim to run immediately following. It’s been such a fun start to our training and we look forward to keeping it up til October and beyond!

I hope you and your daughter will join us in October for the AquaGirl and Aquathon! It’s such a unique opportunity to support each other and cheer each other on to cross that finish line! And…there’s no bike!!

What to eat before a triathlon is probably the number one concern of most of my clients. Below I will outline what the science has shown for years will help you perform at your best. These are tips that are applicable to the general population, but it’s very helpful to get personalized information from a professional. Also, the tips I have outlined below are specific to a sprint-distance triathlon & would be slightly different for longer distances.

Day before:

DO NOT eat anything you haven’t had before!!! You should never have a food adventure the day or two leading up to a race. You never know how it’s going to affect you, so stick with the tried-and-true foods you’re accustomed to.

Your pre-race dinner meal should be about 70% carbohydrates. Remember that fruit, milk, yogurt, starchy vegetables and whole grains all have carbohydrates—I’m not talking about sugar and white rice here! An example of a healthy pre-race meal for an average athlete might be: one large baked potato (try it with some salsa or a healthy spread like Smart Balance & skip the sour cream and cheese this time) with a 3 ounce chicken breast and 1 cup of carrots.

HYDRATE!!! Don’t wait until race morning to get your body hydrated. You should monitor how much you are drinking the day before the race and shoot for at least 70 ounces (much more if you’re outside sweating). Water is the best choice; save the Gatorade for race day.

Day of:

It is best to eat at least a little before a race. You may feel nervous and nauseated, but you will perform better. It’s best if you can get it in pretty early (maybe 2 hours before, if it’s something heavy like oatmeal, but an hour before is okay for lighter fare).

Again, your pre-race “meal” should be mostly carbohydrate with a little protein and fat included to hold you over.

Start drinking right away!!! Have a bottle or a cup of water right next to the bed and dive in as soon as you wake up. Water is best for before the race, but feel free to indulge in some Gatorade or other sports drink if you want.

For a sprint-distance triathlon, there isn’t much need for fueling during the race itself, especially if you started off with a healthy breakfast. Gatorade or another sports drink should be enough to help you keep your blood sugar levels up during your race.

Overall, good nutrition on a regular basis is the best way for you to be ready on race day (besides all of your training and mental preparation, of course). If you would like more personalized information, please contact me at dietjc24@yahoo.com or (774) 400-7566 to set up a consultation (special rates apply for She Tris participants).

​It’s taper time before your big event Saturday! You’ve worked so hard the last few months training for She Tris Sprint Triathlon. You’ve built up your muscles and endurance and now it’s time to take the gas pedal off of your training a bit and prepare for your big day. You don’t want to go into hibernation mode, but rather keep your body moving at a lesser pace and lesser distance. It’s time to let your body recharge and prepare for event day! Welcome to the taper. The taper always makes me feel like a crazy person. It’s like I should be wearing caution tape around my body and my husband now knows to tread lightly around me when I’m tapering.

Now you might be wondering what to do with all of your “free time” and you start to stress about the event. And why are you still so hungry despite the lessened training load and intensity? Why are you now worried about an event that you only last week felt so prepared for? You are questioning why you signed up for this? Welcome to the taper craziness. It will wreck your head if you let it. I came up with a list of fun things to do to help you through this week!

Continue to make healthy food choices. Don’t eat the stuff you wouldn’t normally consume. You’ll feel bad because of what you ate and then stress about it.

Take your bike to Trek for a final once over to make sure everything is working ok! Forego tinkering with it yourself. That would be a bad idea.

It’s not the best time to try hand gilding or running the bridge for the first time, but it is a great time to ride your bike with your kids or take a walk with your significant other!

Get outside and stay germ free!

Stay off your weather app obsessing about the weather! I’m not doing this so neither should you!

Be happy the event takes place on a mostly flat course with beautiful scenery!

A triatha-what?! I didn't know exactly what it was, why someone asked me if I wanted to do it, and how to do it.I was completely out of shape and embarrassed at the thought. I swam when I was 7, ran 10 years ago and got on a bike about 8 years ago. Then I saw "All Women 3 Sports One Journey." That doesn't sound intimidating, I thought. In fact, it sounds inspiring. Could I really accomplish an athletic event that wasn't even on my bucket list? Yes I can and I did.

I decided to join Tri It For Life which is a mentored training program for She Tris for those who haven't done a sprint triathlon before.I got babysitters, my husband left work early, and for 12 weeks I trained to accomplish this goal. I never knew I had it in me to work at 3 different sports at the same time. I realized how much I love being with a group of women that are all inspired by this One Journey. I had friends that joined me and made friends along the way. I actually swam 250 yards, biked 9 miles and ran 2 miles with my husband and 5 year old daughter cheering me on. This was the most amazing journey I have ever taken and when I crossed the finish line, I didn't want it to end.

I look back on that race and realize that it changed my life. I learned a lot about myself and the power of other women wanting to see you accomplish this race. I realized that life happens and it's ok to miss some workouts and just do the best that you can. I learned how amazing it feels from not being able to run 1/2 a mile, to finishing all three sports without stopping. I learned that it's ok that I'm slow. What truly matters is that I'm showing up and trying. I kept thinkingand saying that "I'm trying...". I have now changed that to "I am triing!"

As triathlon season approaches it’s sometimes difficult to figure out what all of this gear is for and what are all the crazy tri chicks talking about when they use terms like chamois and glide. What does it all mean? Are we washing a car, going to a water park, or swimming, biking and running? And let’s be honest, the gear is half the fun. So I am going to try to break it down for you and tell you what are essentials and what’s nice to have by sport. I will always encourage you to walk into a store, seek help from the staff, and as much as possible buy local. Tri gear isn’t cheap and you don’t want to deal with the hassle of not being able to return something.

The SwimSwimsuit: Any swimsuit will do, but a one piece tight fitting suit designed for swimming made out of Lycra or a Durafast (doesn’t wear out as fast). material is best. To extend the life of your swim suit you want to make sure you rinse it out with clean water immediately after you finish swimming. The longer chlorine stays in your suit the faster it breaks down the material. Always air dry your suit, instead of putting it in the dryer to extend the life of the suit.

Goggles:The best way to see if a pair of goggles is going to be right for you is to take them out of the package and press them against your eyes. If they suction, then chances are they will fit you. There are also choices of goggles with tint and without. If you will be training outside or your event is early in the morning I would consider purchasing a pair with tint. Think of it as sunglasses for the pool. Sometimes goggles can get foggy/steamy inside. A cheap remedy for fog is to put a drop of baby shampoo in them and rinse them out thoroughly before you swim. There is also great anti fog sprays and drops out there for sale.

Swim Cap:Swim caps are not a requirement, but are extremely helpful in keeping your hair out of your face while you’re swimming and causes you to have less drag (aka faster) in the pool.

The BikeBike: New or used, a bike is required! A road or hybrid bike is the best for cycling on the road. A road bike is designed to travel on smooth surfaces with skinny tires. A hybrid is a general purpose bike that can travel on a wide variety of terrains. The tires are typically wider than those of a road bike and the layout of the bike is designed for comfort. A mountain bike or beach cruiser will suffice, but you will work very hard to pedal. Road or hybrid bikes are best for triathlon road riding. If you don’t want to spend any money, just use your old bike or your neighbors’ that is sitting in the garage (but get it checked out by a pro first). You do not need a brand new bike to get started.

Helmet:A helmet is required for participation. Never skimp on the helmet you buy, get the best one you can afford, and get help fitting it properly from a pro. Never cycle without one – EVER.

Women’s Triathlon Clothes: You will eventually want to invest in cycling shorts with padding as these can provide relief on hard saddles. The padding is called a chamois. In triathlon specific shorts the chamios is a light bit of padding designed to dry quickly after swimming and be comfortable for riding and are designed to dry quickly and be comfortable when you run and not feel like a diaper. Bike shorts are fine for training on long bike rides but the chamois is thick and is not good for swimming and running. A brightly colored shirt made of moisture-wicking fabric is ideal for visibility. Stay away from cotton. Cotton is the enemy. Cotton will stick to you and cause chafing. Chafing is bad. It will make for an unpleasant experience.

Anti-chafing spray: Speaking of chafing, we recommend purchasing an anti-chafing spray or glide and applying it anywhere and everywhere. Don’t skip this step. You’ll thank us later.

Padded gloves: These are nice for comfort and protection if any accidents happen. They can also prevent your hands from becoming numb by gripping the handlebars.

The RunRunning Shoes:For running and walking you need running shoes that are recommended through a fit process for you. Being fitted for shoes usually entails a fit expert watching you walk or run and analyzing your gait cycle, and recommend an insert if needed. This will greatly reduce your likelihood of injury. Make sure you have moisture wicking socks. Quick laces are great for getting your shoes on quickly!

Sports Bra:A well-fitted fitness bra that is less than one year old is a necessity! The girls need support and if they aren’t, you may damage the Cooper’s ligament, and it’s only able to be corrected by surgery.

Running Shorts and Shirt:These are optional. If you are wearing a tri suit, you can wear only a tri suit for all three legs. If you want, you can throw on shorts and a shirt over it for your run. If you are swimming in only a swimsuit, you can run in your bike shorts, or switch to running shorts.

The TransitionTransition is often referred to as the fourth discipline in triathlon. See our transition checklist for more information on what you to bring, and how to arrange your station. A Transition back pack is one of the best investment pieces you can buy for your triathlon. You are able to carry all of your gear for training and event day and keep it organized.

Hopefully that gives you an idea of where to start. You don’t need to break the bank investing in the latest gear. When you get bit by the triathlon bug, then you might want to invest in more gear. For now, go out and have fun and enjoy the minimalist approach! If you have any questions, feel free to contact us or post a question. You may not be the only one with that question! You got this!